Saturday, October 6, 2012

Total distance

2,600–3,150 m

Estimated time

1 h 5 min to 1 h 20 min

Focus: Kick and technique: IM and fly kick on set send-offs, then rounds of technical free 50s, IM 100s that build and free 100s that descend, and push-off and finish technique.

Warm-up (500 m, 10 min)

200 choice - 300 drill choice stroke

Kick set (900 m, 27 min)

4 x

150 kick I.M. w/o fly @ 3'/3'15/3'30/3'45/4'...

50 kick fly @1'/ 1'10/1'20/1'30/1'40/1'50/2'...

100 ez.

Main set (1,100–1,650 m, 27–40 min)

2 x or 3 x

50 ez. technical fr. @ 1'30/1'40/1'50/2'...

2x100 I.M. build. @ same pace as 50

3x100 fr. desc. 1-3 @ same as 50 ez. and 100's I.M.

Warm-down (100 m, 2 min)

100 ez.

technique: push-offs + last touches